Advanced pull-ups with elastic band
Biceps - Lats
- Secure the elastic band to a bar behind you that you will use to perform pull-ups.
- Pass it around your upper back, so that it exerts force downwards and makes pull-ups more difficult to execute.
- Use different bar heights and elastic band thicknesses to adjust the difficulty.
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Upside-down bar deadlift
Abs ∙ Lats ∙ RearDeltoid
Swing for 540
Biceps ∙ Abs ∙ Forearms ∙ Lats
Active mobility of shoulder flexion on the ground
AnteriorDeltoid ∙ Lats
Floor row with elastic band
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
One arm front lever raises
Biceps ∙ Obliques ∙ Abs ∙ Lats